Make your own fear ladder
A fear ladder (also called an exposure ladder or exposure hierarchy) breaks what you avoid into small steps. Write the steps down from the easiest to the hardest, and rate how scary each one feels. Start with a step that feels uncomfortable but doable, repeat it a few times, and move up when you are ready.
My ladder
Easiest first. Rate each step yourself from 0 (no fear) to 100 (the most afraid you can imagine), change the wording to fit your life, and add your own steps.
Build your own ladder: add the first step you could take, even a very small one, like watching a video of it.
Stay safe while you practice
- Chest pain or discomfort, pain in your jaw, neck, back, arms or shoulders, or feeling weak, light-headed or faint can be signs of a heart attack. If you notice them, stop and call 911 (US).
- If the fear feels too strong to stay with, stop safely and pick an easier step next time. Stopping is not failing.
- If a panic attack starts, get somewhere safe first, then use the free Panic Reset.
- Questions about medication belong with your doctor or prescriber, not with this ladder.
In the US
Sources: About Heart Attack Symptoms, Risk, and Recovery (CDC) · About 988 (988 Suicide & Crisis Lifeline) · Contact Us (988 Suicide & Crisis Lifeline)
A self-help tool. Not a medical device or a substitute for professional care.